Kegel Exercises for a Healthier Pelvic Floor

Did you know that Kegel exercises can help you avert or manage urinary incontinence and other pelvic floor issues? This is because they strengthen the pelvic floor muscles that support the bladder, small intestine, rectum, and uterus. What’s great about them is that they can be done anytime.

The Importance of Kegel Exercises

A lot of contributing factors can reduce the strength of the pelvic floor muscles, including pregnancy, childbirth, aging, surgery, excessive straining, chronic cough, and excessive weight.

People who can reap the advantages of these exercises include those who release several urine drops when sneezing or coughing or laughing, those with a sudden and strong need to urinate before losing a major amount, and those with fecal incontinence.

They’re also beneficial for women during pregnancy or after giving birth to relieve the symptoms.

How to Get Started

First, you need to identify the pelvic floor muscles. You can do this by stopping urination while on the toilet. Now, you can perform the exercise in any other position. Lying down may be the most comfortable for beginners.

To do the exercise right, imagine sitting on a marble and tightening the muscles as if you are lifting the marble. Try it for three seconds at first and then relax for other three seconds.

Focus on tightening the pelvic floor muscles for optimal results and pay attention not to flex the abdominal, buttock or thigh muscles. Don’t hold the breath, but rather do your best to breathe in and out.

Do it for at least three times with 10 to 15 reps per day.

Important to Note

Don’t make it a habit of using these exercises to start and stop urination. If you’re doing this, you can actually contribute to poorer emptying of the bladder and put yourself at higher risk of an UTI.

You can perform them at any part of the day, even when you’re sitting at the world desk or watching TV on the couch.

If you think you’re not doing it right, never be ashamed of asking for help. Consult your doctor and find the important answers to your questions.

When done properly and regularly, the benefits like reduced leakage can be expected around several weeks to several months.

For ongoing advantages, implement these exercises to your daily life.

Sources:

WELLNESS MAMA

MAYO CLINIC

JEN REVIEWS

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